Reflect and Project ~Day Four~ Martha Beck Style

Martha Beck--life coach, author, all around amazing woman--is a regular contributor to O Magazine.

She's been called Oprah's life coach. In an article written for the latest addition of O, she offers a way to set goals for 2011 by choosing three magic words (adjectives) that describe those goals, and incorporating them into as many activities and passions you can think of in the coming year. If you'd like to read the article (and I recommend you do) click the link below.

http://www.oprah.com/spirit/Goal-Setting-Strategies-from-Life-Coach-Martha-Beck

I did this exercise with my three projections for 2011 and came up with:

Strong, Capable and Care-free.

Strong--for my triathlons. This one is obvious. :)

Capable--for my diet and eating plan. Sticking to that plan will also make me thinner, but the real feeling I'm after is one of being capable of taking care of myself, holding my head high, and taking the actions I know will create a healthier me.

Care-free--for my job search, because having my own rewarding source of income gives me freedom and choices. Opens up the world for me. Financial worries fade away, and I see myself smiling.

I urge you to pick your own three adjectives to correspond to your three projections. This is fun, and has the ability to transform your life.

Spreading wonder, magic, and joy,
Kimberly

Reflect and Project ~Day Two~

I walked away from a house full of sleeping teenagers (Christmas break sleepover), and took my retreat time running out in the fresh air. Ahhhh. That felt good. I'm so excited to share what I discovered...

#1   Reflecting on 2010 reminded me that I ran a triathlon in September (no small task). So why not look ahead to another one in 2011. Maybe two.

#2   I also remembered how I had worked with a nutritionist, cleaned up my diet, and lost nearly twenty pounds. I had to check in with her once a week, which kept me on track, and I learned exactly how to eat to feel and look my best. Since ending that relationship, I've slipped. No worries. I'm going to take what I learned and apply it next year. I'll find a friend for accountability, and get back on the road to healthy living.

#3   Lastly, 2010 was the year I met two incredible women, became their assistant at a job I loved, and though it ended too soon, it showed me what's possible. It whet my appetite for work that truly rewards and thrills me, and I'm going to look ahead to 2011 with a new resolve. I know the work I am meant to do is out there for me. I will discover it. My life holds tremendous promise and blessings, because that's what I'm looking for, and that's what I'll find.

Thanks for sharing this time with me. I hope this week you will find your own positive reflections that can lead you into your best year yet.

Imagine that,
Kimberly

Week Three ~Reflect and Project~

Too often New Year's resolutions are commands to ourselves with harsh overtones.

"This year I'm going to lose weight!"
"I'm going to quit smoking once and for all!"
"I'm going to pay off all my debts if I have to live on Ramen noodles to do it!"

We seldom accomplish these things. It's because our true selves rebel against the inner dictating authority who chooses them. Let's do something more productive, and a lot more fun this year.

I call it Reflect and Project.

For this week's retreat, take five minutes each day and think of three things you accomplished in 2010 that made you smile. Three things that, if you took them a bit farther in 2011 they would make you beam.

Example: If in 2010 you started drinking more water and less pop in order to lose weight, yet you never lost a pound, that's okay. Imagine in your mind what would happen if you added twenty minutes of walking a few times a week to the H2O. In other words, reflect on the past year's positive changes and project them into the next year, adding more good stuff along the way.

As with any retreat time, take these moments for yourself. Find a quiet place and time. Even the supermarket check out line is fair game. Remember, retreat is a state of mind, and a little vacation just for you. Give it a whirl.

Reflecting, rejoicing, renewing every day,
Kimberly

~Blue Snow~ Day Six

What is retreat?

It is a going within to refresh and renew.

This blog is a place for ideas and prompts that give you permission to step away from the every day and into a moment that's just for you.

This week's retreat, in honor of the winter solstice, inspires you and me to sit outside and quietly let the winter's wonder whisper its wisdom. Cold and calm.

Yet, this is the week before Christmas. In fact today is Christmas Day. I like everyone else these recent days, have been busy with endless to dos. I've been out sitting only twice.

The gift of retreat, and what I really want you to take away from this site, is that retreat is a state of mind. Anywhere, anytime.

So as I loaded up the car last night, the family piling in, presents for the in-laws stacked in the back seat, I glanced to the trees with snow laden branches. I looked out at the field covered in snow, and imagined myself out there, tasting the cold.

For that brief moment, I was on retreat, and the thought left me happy, joyful, and fulfilled. Many blessings to all of you as we celebrate the holidays and look forward to the new year.

Sending you wonder, magic, and joy,
Kimberly

~Blue Snow~ Day Two

Oh, I have much to learn...

I had a day packed with cooking, cleaning, and shopping. I came home at 5:00 to phones ringing, kids asking questions, husband discussing weekend plans, my head spinning, my heart wanting to sit outside. At 5:38 my time, the earth will be tilted as far as she can away from the sun, and I am to be there it feel it, to listen to the longest night.

I start throwing my snow pants on at 5:29, then the jacket, hat, mittens, oops, forgot boots. I was wearing one skinny pair of booty socks--no matter--step into boots, wrap a scarf around my head and run out the door as my daughter shouts behind me, "Mom! It's 5:37!!"

Icy cold meets my bare ankles as I stumble through the snow. I make it half way to my sitting spot and collapse.
There, I'm here. It must be 5:38 right now.

This is not how I want to feel when on retreat.

I got up, and made my way to the edge of the field. I sat, pulled the snow all around me and closed my eyes. Silence. It wasn't long before I could hear snowflakes land on my shoulders, a distant dog barking, far off cars. I felt the chill beneath me, felt my heart beating deep within my coat, felt my breath warm and moist against my lips. I realized I was facing east. The land of the rising sun. And the night was absolutely beautiful. I wondered how many of you were sitting with me at that moment.

When I went back to my house, I felt calm, at peace, and nurtured by my time in the cold.

This is exactly how I want to feel when on retreat.

I plan on being a bit more prepared next time, but I don't regret the rush tonight. None of us are perfect, and time for ourselves won't be either. We need to welcome the moments for what they bring, and give ourselves the time to take it all in, no matter how frantic we felt along the way. Every moment is brand new. We can always start over. Tomorrow night I'll wear warm socks, and see what happens.

Catch some snowflakes on your tongue,
Kimberly

Week Two ~Blue Snow~

Tomorrow, December 21, 2010 at 6:38 ET in the northern hemisphere, the earth will experience her longest night. We call this the winter solstice, and for thousands of years, people questioned whether the sun would disappear forever. We know now that it won't, but imagine the great relief as the days crept back, and the sun began its accent.

I live in the north. Outside my window is a field covered in white. In fact, it was -1.8 degrees this morning as I got the wood stove going to take the chill off the house. It's not difficult to conjure up the fear of those ancient people as the cold wraps its tight grip around the world.

Here is what I suggest for this week in honor of the winter solstice:


First, bundle up. We'll be going outside. I can't force you to do this if your thermometer reads negative one, but I will tell you it is highly rewarding. If you're lucky enough to have a snowstorm swirling around you while you're sitting out there all the better. This retreat is also best done at sun up or sun down.


Put all your warmest clothes on: long underwear, toasty socks, snow pants, or a snow suit, winter jacket, scarf, hat, mittens, boots, the works. You want to be warm. Bring a blanket if you'd like as well. Now find a nice comfy place to sit in the snow. You'll feel like a kid. Stretch your legs out in front of you and cover them with snow if you can. Tuck yourself in, breathe deeply, close your eyes, and listen. Winter is wonderfully quiet; a contrast to the holiday noise. Sit here as long as you like. Take the time.
That's it!

You may see snow devils whirling past you. You can write messages in the snow beside you and leave them to be seen or blown away. Do Rainbow Ritual, examine a snowflake, taste, see your breath, be in it and see what happens.

Why am I calling this retreat Blue Snow? Because of what happened to me.

I closed my eyes, calmed my mind, and as the sun went down the earth looked blue! What a surprise! A palette just for me.

So tomorrow evening at 6:38 ET, take a seat. We'll look up into the sky together and remember all the ancients who hoped and prayed for the sun's return. We may gain some new insight, or just be treated with an indigo world. Then come on in for some hot tea or cocoa and let me know how it went.

It's lovely weather we're having,
Kimberly

~Rainbow Ritual~ Day Seven

Yesterday was the end of week one, and in a few moments I will be sharing this week's retreat with you. But before we say one final blessing of thanks for Rainbow Ritual, I have one last thought...

A very good friend of mine practised this meditation with a twist. She placed a picture in front of her knowing she would see it when she opened her eyes. This photo was of an area in her life that had held many challenges as of late. I hadn't thought of this. But consciously setting the stage this way can be very powerful, and what a loving thing to do. Remember...

We are grounded in the earth, connected to each other, breathing life every day, are soothed by our beating hearts, speaking our truth, seeing it in our mind's eye, and able to set our blessings free!

Look out world.

Kimberly

~Rainbow Ritual~ Day Six

Do you see that little smudge just to the right of the title Retreat With Me?

Today I sat in front of my computer with only a few minutes for myself. I closed my eyes, walked through the steps, and spoke the word WISH. I'm not sure where that came from. It held no meaning when I said it, just curiosity. Then I opened my eyes to bless what I saw, and my eyes fell on that little smudge.

So you see it? It looks a bit like a star. And what are we supposed to do when we see a star? Make a wish!

My wish is for all of you to feel for one whole moment how wonderful you are; how much you have to share with the world, and how much the world needs you. Know how valuable you are. Know that the world would not be the same without you, and that you have control over how you live in this world. You have the say. Please choose to see your brilliance.

Twinkling, blinding, like a star.

Peace,
Kimberly

~Rainbow Ritual~ Day Four

Bless the bookshelf! Bless the books!

To be reminded of our retreat this week, just scroll down to ~Rainbow Ritual~ and read through the steps. Feel free to share your experiences here.

My word of intention was "knowledge", and my gaze fell to the edge of my bookshelf. At first I just focused on the wood, and how pretty it was, and how much work my husband put into making it for me. Then it dawned on me. What holds more knowledge than a bookshelf? I scanned the titles and saw the portrait of a woman searching for the answers, loving life, and honoring the brilliance of the world's best writers.

There is Byron Katie, Martha Beck, Tom Rath, Bill Bryson, Margeret Mitchell, and William Shakespeare. I see Mitch Album, Elizabeth Gilbert, and Frank Warren. The children's books; Ping, They Were Strong and Good, and Bridge to America nestled next to books about birds, insects, and wild flowers.

There is infinite knowledge out there. Staggering really when you think about it. Doesn't mean we can't chip away at it's edges and take home some souveniers. I'm up for it. How about you?

With loving thoughts,
Kimberly

~Rainbow Ritual~ Day Two

Last night as I lay in bed, I practised this week's retreat. I figured I'd end up opening my eyes to the darkness, and blessing the night, the room, the end of the day. I moved from grounding, to connection with others, to deep breaths, to hearing my heart, and when I got to the step where I speak...I said "Rest." I saw the word "rest" in my mind's eye, and......

I fell asleep!

So much for blessing the dark! Amazing how the intention I set took place in seconds. Powerful stuff.

From me to you,
Kimberly

Week One ~Rainbow Ritual~

Regularly pausing in the midst of a busy life, connects us to a new perspective, and a more peaceful outlook.

This is what retreat does for me.

To start us off, I want to share with you my favorite meditation. It's quick, and easy, and we'll be using it often here at Retreat With Me.

Think of a rainbow with all seven colors: red, orange, yellow, green, blue, indigo, and violet. Each color represents a step in this meditation. Close your eyes and imagine red glowing at the base of your spine and traveling down to your feet and into the earth. Red connects you with the planet and gives you a strong foundation.

Next, imagine orange. Orange connects you with all people on this planet. We are all human beings, and we are never alone. See the people who are most important to you in your life and give thanks for them.

Yellow is the breath of life. Breathe deeply while expanding your belly. You should feel more and more relaxed as you do this.

Green represents your heart. If you are really still, no matter where you are, you can feel, or hear your heart beating. Try to be still enough to do this.

Blue is your voice. Think of a word you would like to focus on and speak it.

Indigo is your mind's eye. See that spoken word in your mind as if it were written on a blackboard. Really see it.

Violet is where blessings flow from us to the rest of the world. It is also where we receive the blessings of others and this is the real fun part of this meditation. Open your eyes and what do you see? Let your gaze fall on one particular thing. Whatever it is send it a blessing of thanks.

Story time...

I once did this meditation while lying in my bathtub. With ears under the water my heart was a booming cannon. It was really cool. When I opened my eyes I saw a crack on the ceiling where old sheet rock tape was pulling away. I had often cursed this spot, and all the other areas of my old home that needed repair, but on that day I blessed it. I blessed the ceiling that held up the bathroom so I could soak in my tub. I blessed the man who built this room, and I thought of how proud he must have been to complete such an addition for his family. I was filled with gratitude for my whole house, and the land it sits on, and the town I live in, and it just kept going on and on. All this from looking at a crack on the ceiling.

Rainbow meditation is like that.

For the next week, practise this retreat whenever you feel inclined. I'd love to hear how it goes.

Lovingly offered,
Kimberly